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9/14/20-9/20/20

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Monday
SWEAT
30 Min Cap
Ascend
10-20-30-40-50-60-70—
Double Unders
H.R. Push Ups
Russian Twists
Curls

Tuesday
Strength
8×3 Box Squat
1 @ 80%, 1 @ 90%, 1 @ 100%
2 @ 102%, 2 @ 105%, 1 @ 106%
of 3RM Back Squat

Conditioning
QFD
50 Alt KB Swings
40 Ath Burpees
400m Run
20 Ath Burpees
25 Alt KB Swings

Wednesday
King Kong

Superset 1
5×5 Bench Press [1 @ 60%, 1 @ 70%, 3 @ 80%]
5×10 B.O. BB Rows

Superset 2
5×10 Neutral Grip Bench Press
5×5 Upright Row

Superset 3
3×12 DB Pull Overs
3x Max UB Plyo Push Ups

Thursday
Track Day
8x200m|Rest 1 Min
6x100m|Rest 30s
6x50m |Rest 15s

Cash Out
150 Band Bike Crunches

Friday
Strength
Clean Complex
6 Sets
1-3s Pause Below Knee
1-3s Above Knee
1 Full Power Clean
[2@50%,1@60,2@70%,1@75%]

Conditioning
3RFT
15 Deadlifts
15 Bar Push Ups
15 Knee-2-Elbow

Saturday
Afterburn
POWER TF UP

Bring It On

By: 0

Monday
<GYM CLOSED>

Tuesday
Strength
5×6 Back Squat [2×50%,3×60%]
3s Down 1s Up

Conditioning
4 Rounds
AFAP ea Round
4-3-2-1
Unbroken Deadlift 225/132
Burpees Over Bar
<Rest 1 Min>

Wednesday
STRONG ARMS

Superset 1
3×15
a1)Barbell Curls
a2)S-2-OH
a3)Band Tri Ext

Superset 2
3×15
b1)Hammer Curls
b2)Lateral Shoulder Press
b3)Skull Crushers

Superset 3
c1)3×15 Band Pull Parts
c2)3×15 Ring OH Tri-Ext
c3)3xBand 21’s

Thursday
Strength
a1)3×10 Band KB Swing
a2)3×8 Chin Up

Conditioning
AMRAP 13
30 Double Unders [Scale 2:1]
12 Alt DB Clean & Jerk 50/35

Friday
Strength
5×5 Power Clean [2@50%,2@60%,1@70%]

Conditioning
EMOM 12
M1:Run 200m
M2:40s Max Power Cleans @ Last Strength Weight
M3:15 OH Plate Situps 45/25

AFTERBURN
COME PARTY

8/31/20-9/5/20

By: 0

Monday
SWEAT
AMRAP 30
Run 200m
20 Push Ups
20 VUps
20 Curls
20 Rows
<Rest 2 Min>

Tuesday
Strength
20 Min
Find 3RM Back Squat

Conditioning
“Webslinger”
EMOM 15 ALP
9 DB Deadlifts 50/35
6 DB Hang Power Cleans
3 DB Shoulder-2-Overhead

Wednesday
Strongman Strong
a1)5×5 Axel Bar Deadlift

b1)4×5 Stone-2-Shoulder

3x
c1)100ft Sandbag Carry
c2)100m Farmer’s Carry

 

Thursday
Strength
Bench Pyramid Superset
8-6-4-2-4-6-8
Wide Grip Bench Press
Close Grip Bench Press

Conditioning
4x500m Row
Rest As Needed

Extra Credit
100 Band Rows

Friday
Strength
3RM Power Clean – 20min

Conditioning
Run 400m
9-21-15
Deadlift 225/135
Ath Burpees
Toes-2-Bar
Run 400m

Saturday
AFTERBURN
BRING CHAMPAGNE

8/24/20-8/29/20

By: 0

Alright gang we are bringing some big smoke this week for you. Get your mind right and get dialed in.  Also we are under hurricane watch so the weather will be dicey this week.  

PLEASE BE SAFE if you choose to come to the gym during inclement weather. Please check social media for any updates or changes to our class schedule!



Monday

SWEAT
AMRAP 28
10->1
Russian Split Squats
Lawnmower Rows
Rotating Curls ea Arm
Push Press ea Arm
DB Toe Touches
Run 100m After ea Rd

Tuesday
Strength
5×5 Strict Press
5×4 Push Press
5×3 Push Jerk
5×2 Split Jerk

Conditioning
AMRAP 9
30 Double Unders
10 Alt Hang DB Snatch 70/50

Wednesday
STAY STRONG

a1)4×5 Hang Clean Pulls (70/80/90/105%)
a2)4×10 Face Pulls

b1)4×5 Wtd Chin Up
b2)4×10 BB Row

c1)4×10 Bench Reverse Hypers
c2)4×10 DB Pull Overs

Thursday
Strength
4×6 Deficit Deadlift

Conditioning
5RFT (15 Min Cap)
5 Hang Cleans 155/105
10 Double Hop Burpees

Extra Credit
100 Russian Twists

Friday
WEEKEND PUMP
5×10
a1)DB Bench
a2)Curls

4×10
b1)Ring OH Extensions
b2)Rotating DB Rows

c1)3×10 Landmine Press ea Arm

Conditioning
For Time
100 RKB Swings 70/53
*8 KB Curls Top of Every Minute

Saturday
CLEAN CLINIC
Spectra Members Only

8/17/20-8/21/20

By: 0

Monday
SWEAT
3x-2Min Stations
Calorie Row
Wtd Box Step Up
DB Clean
Push Press
Sit Up
Rest 2 Min

Tuesday
Strength
3×20 Back Squat
40%/50%/55% of 1RM
Rest 3 Min Between Sets

Conditioning
21-15-9
Single Arm KB Swings ea Arm 53/35
Burpees Over KB
100m KB Farmer Carry after ea Round

Wednesday
STRONG ARMS & CORE

Superset 1
a1)4×10 BB Curl
a2)4×15 Single Arm Band Tri Ext
a3)Plank Taps

Superset 2
b1)4X20 OH Band Tri Ext
b2)4×15 Dual Hammer Curls
b3)4×20 Russian Twist w/Plate

Extra Credit
c)Curl Plate Gauntlet
d)OH Ext Plate Gauntlet

Thursday
Strength
5×3 Clean & Jerk
50%,55%,60%,65%,70%

Conditioning
AMRAP 15
Run N Gun
Max UB Pull Ups
Max UB Strict Press @ 50% 1RM Clean & Jerk
Run 200m

Friday
Skill
Overhead Squat

Conditioning
50 Thrusters 45/45
150 Double Unders
30 Strict Ring Dips
*Challenge – Muscle Up on Rings for Dips*

Saturday
AFTERBURN
COME GET SOME

Girls VS Boys 3Mix

By: 0

Welcome to the 3rd Battle of the Sexes at Spectra.

This week will be testing 1RM maxes on various lifts. Due to the bias of the week, the conditioning will be
the shorter time scale because the body need to recover. Please make sure you eat and rest PROPERLY during this
event. Also don’t forget your lifting belts/shoes/knee sleeves etc. You’re going to need them.

Monday
Strength
Find 1 RM Back Squat

Conditioning
AMRAP 10
2-4-6-8-10….
Alt DB Snatch
Burpee Over DB

Tuesday
Strength
Find 1RM Bench Press

Conditioning
Run 800m
100 KB Swings 53/35

Wednesday
Strength
Find 1RM Deadlift

Conditioning
Annie
50-40-30-20-10
Double Unders
Sit Ups

Thursday
Strength
Find 1RM Clean & Jerk

Conditioning
4 RFT
10 Deadlifts 135/95
8 Hang Power Cleans
6 C-2-B Pull Ups

Friday
SWEAT
AMRAP 30
20each
Renegade Row
Up/Downs
Alt V-Ups
Skull Crushers
Run 400m After Ea Rd

Saturday
TBD

8/2/20-8/8/20

By: 0

Monday
SWEAT
Workout 1
AMRAP 15
100m Sled Drag
25 Russian KB Swings
25 V-Ups

<REST 3 Min>

Workout 2
AMRAP 15
Building Lap
25 Alt DB Cleans
25 Russian Twist

Tuesday
Strength
6×3 Muscle Snatch

Conditioning
Diane
21-15-9
Deadlift 225/155
Handstand Pushups [Scale Seated DB Press]

Wednesday
STRONG BODY
10->1
DB Floor Press 50/35
Strict Pull Ups
1->10
Power Cleans 185/135

Thursday
Strength
5×5 Front Squat w/2s Bottom Pause
*Clean From Floor

Conditioning
EMOM12
M1:50 Double Unders
M2:10 Thrusters 95/65
M3:30s Max Burpee Box Overs 24/20

Friday
Conditioning
3RFT
14 Toes-2-Bar
21 Hang Power Snatches 65/45
Run 400m

Strength
Superset
12->1
Curls
1->12
Ring OH Tricep Ext

Saturday
AFTERBURN
COME GET SOME

July Week 3

By: 0

Monday
Sweat
AMRAP 28
Max Unbroken Curls
Max Unbroken V-Ups
Max Unbroken Push Press
Max Unbroken Pull Ups
Run 200m After EACH station

Tuesday
Strength
Superset
5×5 Heavy DB Strict Press
5×3 Weighted CHIN UP

Conditioning
5 Rounds For Time *12 Min Cap*
5 Power Cleans 135/95
10 Burpees Over Bar

Wednesday
Strong Squats
Part 1
20 Min | 5 Sets
Find 2 RM Back Squat

Part 2
20 Min | 5 Sets
Find 2 RM Front Squat

This is not an attempt to find an ALL TIME PR.
We wanted to see how high you can climb in
a given time frame. Lifting stops at exactly 20 mins.

Thursday
Strength
20 Minutes
Find 3RM Deadlift

Conditioning
EMOM15
Minute 1: 50 Double Unders | Scale 100 Singles
Minute 2: 12 Alt Hang DB Clean & Jerks 50/35
Minute 3: Max Unbroken Ring Dips | Scale Bench Dips or Band Ring Dips

Friday
Strength
Snatch Complex
For TECHNIQUE & LOAD
1 Hang Power Snatch
1 High Hang Power Snatch
1 Power Position Power Snatch

Conditioning
10 Rounds For Time
10 Deadlifts 135/95
10 H.R. Push Ups

Saturday
AFTERBURN
COME GET SOME!

July Week 2

By: 0

Monday
SWEAT
AMRAP 25
20 Reps Each
Plank-2-Toe Touch
Alt DB Curl-2-Press
Single DB Renegade Rows
Up Downs
Run 400m

Tuesday
Strength
8×3 Box Squat

Conditioning
AMRAP12
Max UNBROKEN KB Swings 70/53
5 Robot Burpees each time you break.

Wednesday
STRONG CHEST!
Superset 1
a1)4×10 Incline Bench Press
a2)4xBurn Out Diamond Push Ups | Scale Regular Push Ups

Superset 2
4×12
b1)Neutral Grip DB Bench
b2)DB Push Ups

Extra Credit
3 min Max Plate Floor Press 45/25 |No Scaling Allowed

Thursday
Strength
15 Min
Build up to heavy 2Rep Hang Power Snatch

Conditioning
Interval Work.
E2M | 8X
4 Alt DB Snatches 50/35
6 Burpees Over DB
60 Yard Shuttled

Friday
Strength
4×8
Single Arm DB Push Press
3s Tempo Down

Conditioning
21-15-9-6
Deadlift 225/135
Pull Ups

Saturday
Hill Sprints @ Sienna Clubhouse 8:30AM Start!
Club Sienna, 9600 Scanlan Trace E, Missouri City, TX 77459

BRING THE CLEATS!

Independence Day Week ’20

By: 0

Monday
Sweat Mashup
40 Min Cap
Isabel
30 Snatches For Time 135/95
<Rest 2 Min>
Annie
50-40-30-20-10
Double Unders [Scale 3:1 Singles]
Situps
<Rest 2 Min>
Run 800m or Row 1000m

Tuesday
Strength
Bench Pyramid
5-4-3-2-1-2-3-4-5
a1)Wide Grip Bench
a2)Close Grip Bench

Conditioning
32-24-16-8
Alt DB Clean & Jerk 50/35
16-12-8-4
Box Jump Over 24/20

Wednesday
Strong Back
Superset 1
a1)5×10 Rev Grip Bent Over Row
a2)5×5 Wide Grip Pull Up [Scale: 10 Ring Rows]

Superset 2
b1)5×10 KB Upright Row
b2)5×10 Barbell Shrug [Make that shit heavy]

Extra Credit
4 Min
Max Empty Bar Bent Over Rows 45/35 [No 15’s allowed]

Thursday
Strength
4×6 Front Squat

Conditioning
Every 3 Minutes – 5 Rounds
4-3-2-1
Touch N Go Deadlifts 225/155

Friday
Conditioning (FIRST)
3 RFT
Run 600m
15 Strict Pull Ups
21 Russian KB Swings 70/53
Lateral Burpees Over Bar

Strength
Superset
a1)4×15 KB Curl w/same KB in the conditioning
a2)4×15 Ring Overhead Triceps Extension